WOD CF Total Max Back Squat Max Press Max Deadlift -Add these together for one GIANT CF total *You have 1 hour to find your 1RM in all of these lifts.  Manage your time wisely.  This is a great test for EVERYONE to see if these past few weeks have helpe... Continue Reading

Rest Day! Take today to mobilize yourself!! noon & 5:30pm Get there and take care of yourself

WOD Nicolle 20 min AMRAP 400 Meter Run Max Rep Pull-ups *Score is total Pull ups Gym Notes Men your T-shirts have ARRIVED! They are bagged and ready for you to pick up. The annual AMAZING RACE is back! Saturday June 29.  Time & place TBA. If you are ... Continue Reading

This is the last week of our Conjugate & Endurance Cycle.  We will be MAXING this week to re-test from week 1.  What did you think of this cycle? Post to comments Strength Max Bench Press Conjugate & Endurance Max Handstand Push ups 30 sec ON 30... Continue Reading

Strength Banded DL 8 x 1 40-50% Conjugate A1) Deficite DL 3 x 5 20-15-10 B1)  Banded KB swings (heavy) B2)  GHD *In between each round 15 Broad Jumps End with: 100 Stationary one leg good mornings with barbell Endurance 5 Rds 12 elevated Ring Rows (feet... Continue Reading